Heart-healthy protein sources can include fish, plant-based foods like legumes and nuts, and leaner cuts of poultry. Meanwhile, red and processed meats are not the best protein sources for heart health.
When it comes to your heart health, the choices you make in your eating plan can be impactful. Protein is an essential part of a balanced diet, but not all protein sources are equally good for your heart.
If you need help figuring out which proteins may fit into a heart-healthy eating plan, contact a doctor or a registered dietitian.
Your body needs protein for many essential functions. However, protein sources can vary in calorie count and micronutrient content, which means that some are better for heart health than others.
According to a 2021 research analysis, focusing on fish, legumes, nuts, and whole grains for protein rather than sources like red and processed meats may lower the risk of cardiovascular disease.
Plant-based proteins may be particularly beneficial for heart health. A large 2020 cohort study found that higher consumption of plant-based proteins lowered the risk of death from cardiovascular disease.
This doesn’t mean that your diet can only include plant-based proteins. A heart-healthy eating plan can include both plant-based proteins and some of the healthier animal-based protein sources, like fish and lean meats.
The right mix of proteins can vary between individuals. If you need help adjusting your diet to protect your heart, consider talking with a cardiologist.
Nuts, seeds, beans, and legumes are great sources of plant-based protein. They also provide heart-healthy fats, fiber, and antioxidants, and may lower your heart disease risk.
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Many plant protein sources
The following table lays out some good plant protein sources.
| Protein source | Examples |
|---|---|
| soy products | tempeh tofu edamame |
| nuts | cashews almonds macadamia nuts hazelnuts |
| beans and legumes | chickpeas black beans butter beans lentils |
| seeds | flaxseed sesame seeds sunflower seeds |
Remember that while nuts and seeds are nutritious, they are also high in calories. If you’re trying to maintain a moderate weight, consider sticking to smaller servings.
Also, check the sodium (salt) content of these products. Some can be high in added sodium, which may contribute to higher blood pressure.
Poultry is a popular protein choice. Leaner cuts — like white, skin-free meat from chicken and turkey — are better for heart health than dark, fatty cuts with skin.
It’s also better to choose fresh, unprocessed poultry products. Processing can add ingredients like sodium and fats, which may harm your heart health by increasing the risk of high blood pressure and cardiovascular disease.
How you cook your poultry also matters. Baking, grilling, or broiling poultry are healthier cooking methods.
Meanwhile, consider limiting or avoiding fried and processed poultry, such as crumbed, fried chicken, and processed chicken nuggets.
Bird eggs, like chicken and duck eggs, have plenty of nutrients and contain a lot of protein.
Even though eggs have a lot of cholesterol, a
The body adjusts its own cholesterol production based on how much cholesterol you eat. So eggs can still be a great addition to a heart-healthy diet.
Many fish are not just great protein sources, but they are also good for heart health.
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Some fish also contain a lot of heart-healthy omega-3 fatty acids. Eating just one serving of fatty fish per week gives you plenty of omega-3. Fatty fish include:
- salmon
- sardines
- herring
- anchovies
Keep in mind that some larger, predatory fish may contain higher amounts of mercury, which can be harmful in large quantities.
To avoid eating too much mercury, aim to eat a variety of seafood options and limit fish such as swordfish, tilefish, and shark. This is especially important during pregnancy or when nursing.
To limit saturated fats, it’s also best to limit the amount of breaded, crumbed, and fried fish you eat.
Dairy products can provide essential nutrients like calcium, vitamin D, and protein. Organizations like the
However, as a 2019 research review notes, studies evaluating the impact of fat content in dairy products on cardiovascular disease risk have had conflicting results. Many of the included studies did not find significant associations between consumption of regular fat dairy products and factors like blood pressure or cholesterol.
Additionally, the researchers note that fermented options like yogurt may help lower cholesterol and reduce the risk of stroke.
Your doctor or a registered dietitian can help you understand which types of dairy products you may be able to safely include in your eating plan.
Heart-friendlier dairy options can include:
- Greek or Greek-style yogurt
- kefir
- cottage cheese
- ricotta cheese
- buttermilk
- unsweetened yogurts
- quark
- whey protein
It’s important to remember that many flavored dairy products, like milk and yogurt, can have a lot of added sugar. Try to look for unsweetened or unflavored products when possible.
A 2023 research review and analysis concluded that eating red meat may increase the risk of heart disease, among other health conditions. The authors suggest this may be because red meat promotes obesity, high cholesterol, and hardening of the arteries.
Red meat comes from mammals such as:
- beef
- lamb
- pork
- bison
- horse
- goat
- elk
Processed meats may be particularly bad for heart health, possibly due to their high sodium and preservative content. Processed meats include:
- bacon
- sausages
- deli meats
- salami
Further reading
Dive deeper into protein, its benefits, how much you should eat, and recipes to add to your routine:
Heart-friendly protein sources include lean poultry, fish, and plant-based proteins like nuts and legumes. Try to limit red and processed meats as well as fried protein options.
A healthcare professional, like a cardiologist or registered dietitian, can help you choose protein types and amounts that are right for you.